Pan Seared White Fish with Lemon Butter Sauce

Why We Love This Recipe

White fish is low in fat and mild-tasting. Searing fish in a pan locks in the fish's moisture while creating a golden, slightly crisp exterior.

You only need a skillet, butter or oil, and your favorite seasoning.

Unlike frying, pan searing uses less fat while cooking the fish. It's a healthier cooking method that doesn't sacrifice taste. It's a one-pan process, so cleanup is easy, which we love! Plus, it's a great way to enjoy the health benefits of white fish.

What Kind of Fish to Use

• Look for moist, bright fish with no odor at the fish market.
• Choose the best flavor and quality of wild-caught fish from the USA at your grocery store.

South Florida has some of the freshest and most delicious white fish. Here are some of our favorites:

• Snapper includes species such as red snapper, yellowtail, mangrove snapper, and vermilion, all known for their delicate, flaky texture—perfect for pan-searing.
• Hogfish is known for its sweet, scallop-like flavor.
• Grouper has a firmer, meatier texture.
• Pompano is a thin, mild white fish that tastes amazing no matter how you prepare it.
• Mahi Mahi, also called dorado, has pink flesh and works perfectly in this recipe.
• Swordfish has a firm, meaty texture paired with a mildly sweet flavor.

Other white fish include amberjack, cobia, cod, halibut, haddock, bass, flounder, and sole.

When deciding between tilapia, swai, or wild-caught fish, always go for the wild-caught! Tilapia and swai are farmed fish and generally lack the nutrient density of the wild-caught options mentioned above.

How To Season Fish

Seasoning fish is simple—just start with salt and pepper.

For extra flavor, use about 2 teaspoons of seafood seasoning per fillet.

Check the grocery store near the seafood section or your local fish market for a variety of flavorful seasoning blends.

Here are some popular flavorings to try:

1. Salt and Pepper – A simple sprinkle of salt and black pepper is all you need to bring out the fish's natural flavor. It's a quick and easy way to season any fish.
2. Old Bay Seasoning is a classic blend of celery salt, paprika, black pepper, red pepper flakes, and other spices. It's a favorite for seafood and adds a slightly spicy kick. If you're local, try Key West Seasoning Southernmost Blend (see above).
3. Cajun Blackened Seasoning – This spicy seasoning is great for creating fish with a flavorful crust, especially if you're pan-searing it. You can buy it at the store or make your own blackened seasoning.
4. Lemon Pepper Seasoning is a mix of dried lemon zest, black pepper, garlic powder, and onion powder; this seasoning gives fish a fresh and slightly tangy flavor.

What You Need

• White fish fillets, bones removed
• Avocado oil or clarified butter
• Seafood seasoning (Old Bay, Blackened, Lemon Pepper)
• Lemon
• Unsalted butter
• Garlic
• Parsley
• Kosher salt and black pepper

How to Cook White Fish in a Pan with Sauce

1. Pat the fish fillets dry with paper towels. Lightly season both sides of the fish with salt and pepper and additional seasonings.
2. Place a large skillet over medium-high heat. Add oil or clarified butter and swirl to coat the pan. The pan should be hot enough that the fish sizzles as soon as it touches the surface.
3. Lay the fish in the pan, skin-side down, if it has skin. Let the fish cook undisturbed for 3-4 minutes or until the edges turn opaque and the fish is not stuck to the pan.
4. While the fish cooks, melt four tablespoons of butter in a small saucepan over medium-low heat. Stir in the garlic, juice of half a lemon (about 1 tablespoon), and 2 tablespoons chopped parsley. Season to taste with salt. Turn off the heat and cover the pot until the fish is ready.
5. Gently flip the fish using a wide fish spatula. Cook for another 2-3 minutes on the other side. The fish is done when it flakes easily with a fork.
6. Plate the fish and spoon the warm butter sauce over the top. Serve hot with lemon wedges.

Tips for Perfect Pan Seared Fish

• Thaw The Fish: Thaw frozen fillets completely and pat them dry with paper towels.
• Season Both Sides – If your fish has skin, season the skin side as well as the flesh to enhance the flavor throughout.
• Preheat the Pan: A hot skillet helps create a good sear and keeps the fish from sticking. If the fish sticks to the pan, don't force it—let it cook for another minute. It will naturally release when it's ready to flip.
• Cook in Batches – If you need to cook multiple batches, use two pans at the same time or wipe the pan clean with paper towels between batches. Add additional oil and butter to the new pan.
• Don't Overcook – White fish cooks quickly, so keep a close eye on it. Overcooking can make it dry.

Sides

• Steamed jasmine rice with a little parsley and the lemon butter sauce mixed in would be perfect!
• Try our creamy poached garlic mashed potatoes or lemon asparagus rice that will both taste great the buttery sauce!
• Fresh veggies are always my go-to to keep dinners healthy. Try roasted asparagus or steamed broccoli and carrots for a healthy addition to your meal.
• A green salad is always a great side.

For more traditional Florida Keys sides, try crispy tostones or mango pico de gallo.

Pan-Seared Fish with Lemon Butter Sauce

Seared Fish with Lemon Butter Sauce is the perfect dish for your white fish fillets. It's ready in under 15 minutes. The fish is moist and tender with a golden, slightly crisp exterior.

Fresh white fish like snapper, grouper, or mahi mahi work best, paired with simple seasonings like salt, pepper, Old Bay, or lemon pepper to enhance the flavor.

With sides like roasted vegetables, roasted red potatoes, or whipped sweet potatoes, this recipe is a tasty mix of great flavors and fresh ingredients.

More Florida Fish and Seafood Recipes

• Oven Roasted Mahi Mahi
• Pan Seared Mahi Mahi with Basil Butter Sauce
• Crispy Yellowtail Sandwich
• Seared Yellowfin Tuna with Sesame Sauce
• Cajun Blackened Shrimp
• Florida Blackened Swordfish
• Fish and Grits Recipe
• Fish and Mashed Potatoes
• Peel and Eat Shrimp Recipe